// 列映射: B=loaction, C=machine, D=action_name, F=train_muscles
// 从Excel生成的数据
export const excelData = [
  {
    "loaction": "胸",
    "machine": "杠铃",
    "action_name": "​平板卧推​",
    "train_muscles": "胸大肌整体、三角肌前束"
  },
  {
    "loaction": "胸",
    "machine": "杠铃",
    "action_name": "​上斜卧推​",
    "train_muscles": "胸大肌上部、三角肌前束"
  },
  {
    "loaction": "胸",
    "machine": "杠铃",
    "action_name": "​下斜卧推​",
    "train_muscles": "胸大肌下部、三角肌前束"
  },
  {
    "loaction": "胸",
    "machine": "杠铃",
    "action_name": "​宽握卧推​",
    "train_muscles": "胸大肌外侧、前锯肌"
  },
  {
    "loaction": "胸",
    "machine": "杠铃",
    "action_name": "​窄握卧推​",
    "train_muscles": "胸肌内侧、三头肌"
  },
  {
    "loaction": "胸",
    "machine": "杠铃",
    "action_name": "​地板卧推​",
    "train_muscles": "胸大肌中部、三头肌"
  },
  {
    "loaction": "胸",
    "machine": "杠铃",
    "action_name": "​暂停卧推​",
    "train_muscles": "胸大肌整体、爆发力"
  },
  {
    "loaction": "胸",
    "machine": "杠铃",
    "action_name": "​反向握卧推​",
    "train_muscles": "胸大肌下部、三头肌"
  },
  {
    "loaction": "胸",
    "machine": "杠铃",
    "action_name": "​离心卧推​",
    "train_muscles": "胸大肌、结缔组织"
  },
  {
    "loaction": "胸",
    "machine": "杠铃",
    "action_name": "​链式卧推​",
    "train_muscles": "胸大肌上部、锁定力量"
  },
  {
    "loaction": "胸",
    "machine": "杠铃",
    "action_name": "​卧推​",
    "train_muscles": "胸大肌整体、三头肌"
  },
  {
    "loaction": "胸",
    "machine": "哑铃",
    "action_name": "​平板卧推​",
    "train_muscles": "胸大肌整体、三角肌前束"
  },
  {
    "loaction": "胸",
    "machine": "哑铃",
    "action_name": "​上斜卧推​",
    "train_muscles": "胸大肌上部、三角肌前束"
  },
  {
    "loaction": "胸",
    "machine": "哑铃",
    "action_name": "​下斜卧推​",
    "train_muscles": "胸大肌下部、三角肌前束"
  },
  {
    "loaction": "胸",
    "machine": "哑铃",
    "action_name": "​飞鸟​",
    "train_muscles": "胸大肌中缝、前锯肌"
  },
  {
    "loaction": "胸",
    "machine": "哑铃",
    "action_name": "​交替卧推​",
    "train_muscles": "胸大肌单侧、核心抗旋转"
  },
  {
    "loaction": "胸",
    "machine": "哑铃",
    "action_name": "​窄距卧推​",
    "train_muscles": "胸肌内侧、三头肌"
  },
  {
    "loaction": "胸",
    "machine": "哑铃",
    "action_name": "​单臂地板推​",
    "train_muscles": "胸大肌单侧、三头肌"
  },
  {
    "loaction": "胸",
    "machine": "哑铃",
    "action_name": "​仰卧上拉​",
    "train_muscles": "胸大肌下部、背阔肌"
  },
  {
    "loaction": "胸",
    "machine": "哑铃",
    "action_name": "​仰卧飞鸟​",
    "train_muscles": "胸大肌中缝、前锯肌"
  },
  {
    "loaction": "胸",
    "machine": "绳索",
    "action_name": "​夹胸（中位）​​",
    "train_muscles": "胸大肌中部、中缝"
  },
  {
    "loaction": "胸",
    "machine": "绳索",
    "action_name": "下斜夹胸​",
    "train_muscles": "胸大肌下部、中缝"
  },
  {
    "loaction": "胸",
    "machine": "绳索",
    "action_name": "上斜夹胸​",
    "train_muscles": "胸大肌上部、中缝"
  },
  {
    "loaction": "胸",
    "machine": "绳索",
    "action_name": "​单臂推胸​",
    "train_muscles": "胸大肌单侧、前锯肌"
  },
  {
    "loaction": "胸",
    "machine": "绳索",
    "action_name": "​交叉夹胸​",
    "train_muscles": "胸大肌整体、前锯肌"
  },
  {
    "loaction": "胸",
    "machine": "绳索",
    "action_name": "​仰卧飞鸟​",
    "train_muscles": "胸大肌中缝、前锯肌"
  },
  {
    "loaction": "胸",
    "machine": "绳索",
    "action_name": "​仰卧推胸​",
    "train_muscles": "胸大肌整体、三角肌前束"
  },
  {
    "loaction": "胸",
    "machine": "器械",
    "action_name": "​蝴蝶机夹胸",
    "train_muscles": "胸大肌中缝、前锯肌"
  },
  {
    "loaction": "胸",
    "machine": "器械",
    "action_name": "​上斜推胸​",
    "train_muscles": "胸大肌上部、三角肌前束"
  },
  {
    "loaction": "胸",
    "machine": "器械",
    "action_name": "​下斜推胸​",
    "train_muscles": "胸大肌下部、前锯肌"
  },
  {
    "loaction": "胸",
    "machine": "史密斯机",
    "action_name": "​平板卧推​",
    "train_muscles": "胸大肌整体、三角肌前束"
  },
  {
    "loaction": "胸",
    "machine": "史密斯机",
    "action_name": "​上斜卧推​",
    "train_muscles": "胸大肌上部、三角肌前束"
  },
  {
    "loaction": "胸",
    "machine": "史密斯机",
    "action_name": "​下斜卧推​",
    "train_muscles": "胸大肌下部、三头肌"
  },
  {
    "loaction": "胸",
    "machine": "史密斯机",
    "action_name": "​反握卧推​",
    "train_muscles": "胸大肌下部、三头肌"
  },
  {
    "loaction": "胸",
    "machine": "史密斯机",
    "action_name": "​窄距卧推​",
    "train_muscles": "胸肌内侧、三头肌"
  },
  {
    "loaction": "胸",
    "machine": "史密斯机",
    "action_name": "​地板卧推​",
    "train_muscles": "胸大肌中部、三头肌"
  },
  {
    "loaction": "胸",
    "machine": "弹力带",
    "action_name": "​平板推胸​",
    "train_muscles": "胸大肌整体、三角肌前束"
  },
  {
    "loaction": "胸",
    "machine": "弹力带",
    "action_name": "​上斜推胸​",
    "train_muscles": "胸大肌上部、前三角"
  },
  {
    "loaction": "胸",
    "machine": "弹力带",
    "action_name": "​飞鸟​",
    "train_muscles": "胸大肌外侧、前锯肌"
  },
  {
    "loaction": "胸",
    "machine": "弹力带",
    "action_name": "​单臂推胸​",
    "train_muscles": "胸大肌单侧、核心肌群"
  },
  {
    "loaction": "胸",
    "machine": "弹力带",
    "action_name": "​俯卧撑​",
    "train_muscles": "胸大肌整体、三头肌"
  },
  {
    "loaction": "胸",
    "machine": "弹力带",
    "action_name": "​爆发掌击​",
    "train_muscles": "胸大肌、肩部爆发力"
  },
  {
    "loaction": "胸",
    "machine": "自重",
    "action_name": "​标准俯卧撑​",
    "train_muscles": "胸大肌整体、三角肌前束"
  },
  {
    "loaction": "胸",
    "machine": "自重",
    "action_name": "​宽距俯卧撑​",
    "train_muscles": "胸大肌外侧、前锯肌"
  },
  {
    "loaction": "胸",
    "machine": "自重",
    "action_name": "​下斜俯卧撑​",
    "train_muscles": "胸大肌上部、三角肌前束"
  },
  {
    "loaction": "胸",
    "machine": "自重",
    "action_name": "​上斜俯卧撑​",
    "train_muscles": "胸大肌下部、前锯肌"
  },
  {
    "loaction": "胸",
    "machine": "自重",
    "action_name": "​弓箭手俯卧撑​",
    "train_muscles": "胸大肌单侧、核心抗旋转"
  },
  {
    "loaction": "胸",
    "machine": "自重",
    "action_name": "​击掌俯卧撑​",
    "train_muscles": "胸大肌整体、爆发力"
  },
  {
    "loaction": "胸",
    "machine": "自重",
    "action_name": "​单臂俯卧撑​",
    "train_muscles": "胸大肌单侧、核心抗旋转"
  },
  {
    "loaction": "胸",
    "machine": "自重",
    "action_name": "​深度俯卧撑​",
    "train_muscles": "胸大肌整体、前锯肌"
  },
  {
    "loaction": "胸",
    "machine": "自重",
    "action_name": "​蜘蛛侠俯卧撑​",
    "train_muscles": "胸大肌、腹斜肌"
  },
  {
    "loaction": "胸",
    "machine": "自重",
    "action_name": "​虎扑俯卧撑​",
    "train_muscles": "胸大肌、心肺耐力"
  },
  {
    "loaction": "胸",
    "machine": "悍马机",
    "action_name": "坐姿推胸​",
    "train_muscles": "胸大肌（整体）、三角肌前束、肱三头肌"
  },
  {
    "loaction": "胸",
    "machine": "悍马机",
    "action_name": "​上斜推胸​",
    "train_muscles": "胸大肌上部、三角肌前束"
  },
  {
    "loaction": "胸",
    "machine": "悍马机",
    "action_name": "​窄距推胸​",
    "train_muscles": "胸大肌内侧、肱三头肌"
  },
  {
    "loaction": "胸",
    "machine": "悍马机",
    "action_name": "​单臂推胸​",
    "train_muscles": "单侧胸大肌、前锯肌、核心肌群"
  },
  {
    "loaction": "胸",
    "machine": "悍马机",
    "action_name": "​飞鸟​",
    "train_muscles": "胸大肌外侧、前锯肌"
  },
  {
    "loaction": "胸",
    "machine": "悍马机",
    "action_name": "​下斜推胸​",
    "train_muscles": "胸大肌下部、三角肌前束"
  },
  {
    "loaction": "胸",
    "machine": "悍马机",
    "action_name": "​离心控制推胸​",
    "train_muscles": "胸大肌、肱三头肌"
  },
  {
    "loaction": "背",
    "machine": "杠铃",
    "action_name": "​划船（俯身划船）​​",
    "train_muscles": "背阔肌、斜方肌中部"
  },
  {
    "loaction": "背",
    "machine": "杠铃",
    "action_name": "​潘德雷划船​",
    "train_muscles": "背阔肌、竖脊肌"
  },
  {
    "loaction": "背",
    "machine": "杠铃",
    "action_name": "​宽距划船​",
    "train_muscles": "背阔肌上部、大圆肌"
  },
  {
    "loaction": "背",
    "machine": "杠铃",
    "action_name": "​反握划船​",
    "train_muscles": "背阔肌下部、二头肌"
  },
  {
    "loaction": "腿",
    "machine": "杠铃",
    "action_name": "中腿拉/架上硬",
    "train_muscles": "上背部、竖脊肌"
  },
  {
    "loaction": "背",
    "machine": "哑铃",
    "action_name": "​单臂划船​",
    "train_muscles": "背阔肌、菱形肌"
  },
  {
    "loaction": "背",
    "machine": "哑铃",
    "action_name": "​俯身划船​",
    "train_muscles": "背阔肌、斜方肌中部"
  },
  {
    "loaction": "背",
    "machine": "哑铃",
    "action_name": "​反向飞鸟​",
    "train_muscles": "斜方肌中部、三角肌后束"
  },
  {
    "loaction": "背",
    "machine": "哑铃",
    "action_name": "​仰卧上拉​",
    "train_muscles": "背阔肌、前锯肌"
  },
  {
    "loaction": "背",
    "machine": "绳索",
    "action_name": "​直臂下压​",
    "train_muscles": "背阔肌下部、大圆肌"
  },
  {
    "loaction": "背",
    "machine": "绳索",
    "action_name": "​高位下拉（宽握）​​",
    "train_muscles": "背阔肌上部、大圆肌"
  },
  {
    "loaction": "背",
    "machine": "绳索",
    "action_name": "​高位下拉（对握）​​",
    "train_muscles": "背阔肌下部、菱形肌"
  },
  {
    "loaction": "背",
    "machine": "绳索",
    "action_name": "​单臂高位下拉​",
    "train_muscles": "背阔肌单侧、前锯肌"
  },
  {
    "loaction": "背",
    "machine": "绳索",
    "action_name": "​划船（坐姿）​​",
    "train_muscles": "背阔肌中部、斜方肌"
  },
  {
    "loaction": "背",
    "machine": "器械",
    "action_name": "​坐姿划船​（宽握）",
    "train_muscles": "背阔肌中部、斜方肌"
  },
  {
    "loaction": "背",
    "machine": "器械",
    "action_name": "​坐姿划船​(窄握)",
    "train_muscles": "背阔肌下部、菱形肌"
  },
  {
    "loaction": "背",
    "machine": "器械",
    "action_name": "T杠划船",
    "train_muscles": "背阔肌、竖脊肌"
  },
  {
    "loaction": "背",
    "machine": "器械",
    "action_name": "​直臂下压​",
    "train_muscles": "背阔肌下部、大圆肌"
  },
  {
    "loaction": "背",
    "machine": "器械",
    "action_name": "​助力引体向上​",
    "train_muscles": "背阔肌、菱形肌"
  },
  {
    "loaction": "背",
    "machine": "史密斯机",
    "action_name": "​俯身划船​",
    "train_muscles": "背阔肌、斜方肌中部"
  },
  {
    "loaction": "背",
    "machine": "史密斯机",
    "action_name": "​反握划船​",
    "train_muscles": "背阔肌下部、菱形肌"
  },
  {
    "loaction": "背",
    "machine": "史密斯机",
    "action_name": "​宽距划船​",
    "train_muscles": "背阔肌上部、大圆肌"
  },
  {
    "loaction": "背",
    "machine": "史密斯机",
    "action_name": "​单臂划船​",
    "train_muscles": "背阔肌单侧、核心抗旋转"
  },
  {
    "loaction": "背",
    "machine": "史密斯机",
    "action_name": "​仰卧上拉​",
    "train_muscles": "背阔肌、前锯肌"
  },
  {
    "loaction": "背",
    "machine": "史密斯机",
    "action_name": "​反向划船​",
    "train_muscles": "背阔肌、菱形肌"
  },
  {
    "loaction": "背",
    "machine": "弹力带",
    "action_name": "​坐姿划船​",
    "train_muscles": "背阔肌、菱形肌"
  },
  {
    "loaction": "背",
    "machine": "弹力带",
    "action_name": "​直臂下拉​",
    "train_muscles": "背阔肌下部、大圆肌"
  },
  {
    "loaction": "背",
    "machine": "弹力带",
    "action_name": "​单臂划船​",
    "train_muscles": "背阔肌单侧、核心抗旋转"
  },
  {
    "loaction": "背",
    "machine": "弹力带",
    "action_name": "​引体向上辅助​",
    "train_muscles": "背阔肌、菱形肌"
  },
  {
    "loaction": "背",
    "machine": "自重",
    "action_name": "​标准引体向上​",
    "train_muscles": "背阔肌、菱形肌、二头肌"
  },
  {
    "loaction": "背",
    "machine": "自重",
    "action_name": "​宽距引体向上​",
    "train_muscles": "背阔肌上部、大圆肌"
  },
  {
    "loaction": "背",
    "machine": "自重",
    "action_name": "​反握引体向上​",
    "train_muscles": "背阔肌下部、菱形肌"
  },
  {
    "loaction": "背",
    "machine": "自重",
    "action_name": "​澳大利亚引体（反向划船）​​",
    "train_muscles": "背阔肌、斜方肌中部"
  },
  {
    "loaction": "背",
    "machine": "自重",
    "action_name": "​单臂辅助引体​",
    "train_muscles": "背阔肌单侧、核心抗旋转"
  },
  {
    "loaction": "背",
    "machine": "自重",
    "action_name": "​弓箭手引体向上​",
    "train_muscles": "背阔肌单侧、菱形肌"
  },
  {
    "loaction": "背",
    "machine": "悍马机",
    "action_name": "坐姿宽握划船​",
    "train_muscles": "背阔肌、斜方肌中下部、菱形肌、三角肌后束"
  },
  {
    "loaction": "背",
    "machine": "悍马机",
    "action_name": "​坐姿窄握对握划船​",
    "train_muscles": "背阔肌下部、菱形肌、肱二头肌"
  },
  {
    "loaction": "背",
    "machine": "悍马机",
    "action_name": "​单臂坐姿划船​",
    "train_muscles": "单侧背阔肌、斜方肌、核心肌群"
  },
  {
    "loaction": "背",
    "machine": "悍马机",
    "action_name": "​宽握高位下拉​",
    "train_muscles": "背阔肌（宽度）、大圆肌、肱二头肌"
  },
  {
    "loaction": "背",
    "machine": "悍马机",
    "action_name": "​反握高位下拉​",
    "train_muscles": "背阔肌下部、菱形肌、肱二头肌"
  },
  {
    "loaction": "背",
    "machine": "悍马机",
    "action_name": "​颈后高位下拉​",
    "train_muscles": "背阔肌上部、斜方肌、三角肌后束"
  },
  {
    "loaction": "背",
    "machine": "悍马机",
    "action_name": "​直臂下压​",
    "train_muscles": "背阔肌（孤立刺激）、前锯肌"
  },
  {
    "loaction": "背",
    "machine": "悍马机",
    "action_name": "​俯身单臂划船​",
    "train_muscles": "单侧背阔肌、菱形肌、竖脊肌"
  },
  {
    "loaction": "背",
    "machine": "悍马机",
    "action_name": "​离心控制划船​",
    "train_muscles": "背阔肌、斜方肌、肱二头肌"
  },
  {
    "loaction": "肩",
    "machine": "杠铃",
    "action_name": "​站姿推举​",
    "train_muscles": "三角肌前束、中束、肱三头肌、上胸肌"
  },
  {
    "loaction": "肩",
    "machine": "杠铃",
    "action_name": "​坐姿推举​",
    "train_muscles": "三角肌前束、中束"
  },
  {
    "loaction": "肩",
    "machine": "杠铃",
    "action_name": "​前平举​",
    "train_muscles": "三角肌前束、胸大肌锁骨部"
  },
  {
    "loaction": "肩",
    "machine": "杠铃",
    "action_name": "​直立划船​",
    "train_muscles": "三角肌中束、斜方肌上部、肱二头肌"
  },
  {
    "loaction": "肩",
    "machine": "杠铃",
    "action_name": "​颈后推举​",
    "train_muscles": "三角肌中束、后束、冈下肌"
  },
  {
    "loaction": "肩",
    "machine": "杠铃",
    "action_name": "​耸肩​",
    "train_muscles": "斜方肌上部、肩胛提肌"
  },
  {
    "loaction": "肩",
    "machine": "杠铃",
    "action_name": "​片前平举​",
    "train_muscles": "三角肌前束、前锯肌"
  },
  {
    "loaction": "肩",
    "machine": "哑铃",
    "action_name": "​坐姿推举​",
    "train_muscles": "三角肌前束、中束、肱三头肌"
  },
  {
    "loaction": "肩",
    "machine": "哑铃",
    "action_name": "​站姿推举​",
    "train_muscles": "三角肌前束、中束、核心肌群"
  },
  {
    "loaction": "肩",
    "machine": "哑铃",
    "action_name": "​侧平举​",
    "train_muscles": "三角肌中束（主导）、斜方肌上部"
  },
  {
    "loaction": "肩",
    "machine": "哑铃",
    "action_name": "​前平举​",
    "train_muscles": "三角肌前束、胸大肌锁骨部"
  },
  {
    "loaction": "肩",
    "machine": "哑铃",
    "action_name": "​俯身飞鸟​",
    "train_muscles": "三角肌后束、菱形肌、斜方肌中下部"
  },
  {
    "loaction": "肩",
    "machine": "哑铃",
    "action_name": "​阿诺德推举​",
    "train_muscles": "三角肌前束、中束、肱三头肌"
  },
  {
    "loaction": "肩",
    "machine": "哑铃",
    "action_name": "​单侧侧平举​",
    "train_muscles": "单侧三角肌中束、核心肌群"
  },
  {
    "loaction": "肩",
    "machine": "绳索",
    "action_name": "​面拉​",
    "train_muscles": "三角肌后束、斜方肌中下部、菱形肌"
  },
  {
    "loaction": "肩",
    "machine": "绳索",
    "action_name": "​侧平举​",
    "train_muscles": "三角肌中束（主导）、斜方肌上部"
  },
  {
    "loaction": "肩",
    "machine": "绳索",
    "action_name": "​前平举​",
    "train_muscles": "三角肌前束、前锯肌"
  },
  {
    "loaction": "肩",
    "machine": "绳索",
    "action_name": "​反向飞鸟​",
    "train_muscles": "三角肌后束、菱形肌、斜方肌中下部"
  },
  {
    "loaction": "肩",
    "machine": "绳索",
    "action_name": "​单侧推举​",
    "train_muscles": "三角肌前束、中束、肱三头肌"
  },
  {
    "loaction": "肩",
    "machine": "绳索",
    "action_name": "​Y/W/T字上举​",
    "train_muscles": "三角肌中束、前束、斜方肌下部"
  },
  {
    "loaction": "肩",
    "machine": "绳索",
    "action_name": "​交替前平举​",
    "train_muscles": "三角肌前束、核心肌群"
  },
  {
    "loaction": "肩",
    "machine": "绳索",
    "action_name": "​高位反身飞鸟​",
    "train_muscles": "三角肌后束、大圆肌、菱形肌"
  },
  {
    "loaction": "肩",
    "machine": "器械",
    "action_name": "​坐姿推举​",
    "train_muscles": "三角肌前束、中束、肱三头肌"
  },
  {
    "loaction": "肩",
    "machine": "器械",
    "action_name": "​侧平举​",
    "train_muscles": "三角肌中束（主导）、斜方肌上部"
  },
  {
    "loaction": "肩",
    "machine": "器械",
    "action_name": "​反向飞鸟​",
    "train_muscles": "三角肌后束、菱形肌、斜方肌中下部"
  },
  {
    "loaction": "肩",
    "machine": "器械",
    "action_name": "​直立划船​",
    "train_muscles": "三角肌中束、斜方肌上部、肱二头肌"
  },
  {
    "loaction": "肩",
    "machine": "器械",
    "action_name": "​前平举​",
    "train_muscles": "三角肌前束、胸大肌锁骨部"
  },
  {
    "loaction": "肩",
    "machine": "器械",
    "action_name": "​耸肩​",
    "train_muscles": "斜方肌上部、肩胛提肌"
  },
  {
    "loaction": "肩",
    "machine": "器械",
    "action_name": "​面拉​",
    "train_muscles": "三角肌后束、斜方肌中下部、菱形肌"
  },
  {
    "loaction": "肩",
    "machine": "器械",
    "action_name": "​单臂推举​",
    "train_muscles": "单侧三角肌前束、中束、核心肌群"
  },
  {
    "loaction": "肩",
    "machine": "史密斯机",
    "action_name": "​坐姿推举​",
    "train_muscles": "三角肌前束、中束、肱三头肌"
  },
  {
    "loaction": "肩",
    "machine": "史密斯机",
    "action_name": "​站姿推举​",
    "train_muscles": "三角肌前束、中束、核心肌群"
  },
  {
    "loaction": "肩",
    "machine": "史密斯机",
    "action_name": "​直立划船​",
    "train_muscles": "三角肌中束、斜方肌上部、肱二头肌"
  },
  {
    "loaction": "肩",
    "machine": "史密斯机",
    "action_name": "​前平举​",
    "train_muscles": "三角肌前束、胸大肌锁骨部"
  },
  {
    "loaction": "肩",
    "machine": "史密斯机",
    "action_name": "​耸肩​",
    "train_muscles": "斜方肌上部、肩胛提肌"
  },
  {
    "loaction": "肩",
    "machine": "史密斯机",
    "action_name": "​离心推举​",
    "train_muscles": "三角肌前束、中束、肱三头肌"
  },
  {
    "loaction": "肩",
    "machine": "弹力带",
    "action_name": "​侧平举​",
    "train_muscles": "三角肌中束（主导）、斜方肌上部"
  },
  {
    "loaction": "肩",
    "machine": "弹力带",
    "action_name": "​前平举​",
    "train_muscles": "三角肌前束、胸大肌锁骨部"
  },
  {
    "loaction": "肩",
    "machine": "弹力带",
    "action_name": "​面拉​",
    "train_muscles": "三角肌后束、菱形肌、斜方肌中下部"
  },
  {
    "loaction": "肩",
    "machine": "弹力带",
    "action_name": "​反向飞鸟​",
    "train_muscles": "三角肌后束、菱形肌"
  },
  {
    "loaction": "肩",
    "machine": "弹力带",
    "action_name": "​推举​",
    "train_muscles": "三角肌前束、中束、肱三头肌"
  },
  {
    "loaction": "肩",
    "machine": "弹力带",
    "action_name": "​直立划船​",
    "train_muscles": "三角肌中束、斜方肌上部、肱二头肌"
  },
  {
    "loaction": "肩",
    "machine": "弹力带",
    "action_name": "​单臂侧平举​",
    "train_muscles": "单侧三角肌中束、核心肌群"
  },
  {
    "loaction": "肩",
    "machine": "悍马机",
    "action_name": "坐姿推举​",
    "train_muscles": "三角肌前束、中束、肱三头肌"
  },
  {
    "loaction": "肩",
    "machine": "悍马机",
    "action_name": "​侧平举​",
    "train_muscles": "三角肌中束（主导）、斜方肌上部"
  },
  {
    "loaction": "肩",
    "machine": "悍马机",
    "action_name": "​反向飞鸟​",
    "train_muscles": "三角肌后束、菱形肌、斜方肌中下部"
  },
  {
    "loaction": "肩",
    "machine": "悍马机",
    "action_name": "​直立划船​",
    "train_muscles": "三角肌中束、斜方肌上部、肱二头肌"
  },
  {
    "loaction": "肩",
    "machine": "悍马机",
    "action_name": "​单侧推举​",
    "train_muscles": "单侧三角肌前束、中束、核心肌群"
  },
  {
    "loaction": "肩",
    "machine": "悍马机",
    "action_name": "​前平举​",
    "train_muscles": "三角肌前束、胸大肌锁骨部"
  },
  {
    "loaction": "肩",
    "machine": "悍马机",
    "action_name": "​离心推举​",
    "train_muscles": "三角肌前束、中束、肱三头肌"
  },
  {
    "loaction": "肩",
    "machine": "悍马机",
    "action_name": "​面拉​",
    "train_muscles": "三角肌后束、斜方肌中下部、菱形肌"
  },
  {
    "loaction": "腿",
    "machine": "杠铃",
    "action_name": "深蹲​",
    "train_muscles": "股四头肌、臀大肌、腘绳肌、核心肌群"
  },
  {
    "loaction": "腿",
    "machine": "杠铃",
    "action_name": "​前蹲​",
    "train_muscles": "股四头肌（主导）、核心肌群"
  },
  {
    "loaction": "腿",
    "machine": "杠铃",
    "action_name": "​宽距深蹲​",
    "train_muscles": "股四头肌内侧、内收肌、臀大肌"
  },
  {
    "loaction": "腿",
    "machine": "杠铃",
    "action_name": "​罗马尼亚硬拉（RDL）​​",
    "train_muscles": "腘绳肌、臀大肌、竖脊肌"
  },
  {
    "loaction": "腿",
    "machine": "杠铃",
    "action_name": "​传统硬拉​",
    "train_muscles": "腘绳肌、臀大肌、竖脊肌、股四头肌"
  },
  {
    "loaction": "腿",
    "machine": "杠铃",
    "action_name": "​保加利亚分腿蹲​",
    "train_muscles": "股四头肌、臀大肌（单侧主导）"
  },
  {
    "loaction": "腿",
    "machine": "杠铃",
    "action_name": "​早安式体前屈​",
    "train_muscles": "腘绳肌、臀大肌、竖脊肌"
  },
  {
    "loaction": "腿",
    "machine": "杠铃",
    "action_name": "​箭步蹲​",
    "train_muscles": "股四头肌、臀大肌（动态单侧）"
  },
  {
    "loaction": "腿",
    "machine": "杠铃",
    "action_name": "​哈克深蹲​",
    "train_muscles": "股四头肌、臀大肌"
  },
  {
    "loaction": "腿",
    "machine": "杠铃",
    "action_name": "​泽奇深蹲​",
    "train_muscles": "股四头肌、核心肌群"
  },
  {
    "loaction": "腿",
    "machine": "杠铃",
    "action_name": "​农夫行走​",
    "train_muscles": "握力、核心肌群、股四头肌（等长收缩）"
  },
  {
    "loaction": "腿",
    "machine": "哑铃",
    "action_name": "深蹲​",
    "train_muscles": "股四头肌、臀大肌、腘绳肌、核心肌群"
  },
  {
    "loaction": "腿",
    "machine": "哑铃",
    "action_name": "​箭步蹲​",
    "train_muscles": "股四头肌、臀大肌（单侧主导）、核心肌群"
  },
  {
    "loaction": "腿",
    "machine": "哑铃",
    "action_name": "​罗马尼亚硬拉​",
    "train_muscles": "腘绳肌、臀大肌、竖脊肌"
  },
  {
    "loaction": "腿",
    "machine": "哑铃",
    "action_name": "​保加利亚分腿蹲​",
    "train_muscles": "股四头肌、臀大肌（单侧主导）"
  },
  {
    "loaction": "腿",
    "machine": "哑铃",
    "action_name": "宽距深蹲​",
    "train_muscles": "股四头肌内侧、内收肌、臀大肌"
  },
  {
    "loaction": "腿",
    "machine": "哑铃",
    "action_name": "​侧弓步​",
    "train_muscles": "股四头肌、内收肌、臀大肌"
  },
  {
    "loaction": "腿",
    "machine": "哑铃",
    "action_name": "​台阶交替箭步​",
    "train_muscles": "股四头肌、臀大肌、核心肌群"
  },
  {
    "loaction": "腿",
    "machine": "哑铃",
    "action_name": "​哈克深蹲​",
    "train_muscles": "股四头肌、臀大肌"
  },
  {
    "loaction": "腿",
    "machine": "哑铃",
    "action_name": "​单腿硬拉​",
    "train_muscles": "腘绳肌、臀大肌、核心肌群（平衡能力）"
  },
  {
    "loaction": "腿",
    "machine": "哑铃",
    "action_name": "​农夫行走​",
    "train_muscles": "握力、核心肌群、股四头肌（等长收缩）"
  },
  {
    "loaction": "腿",
    "machine": "绳索",
    "action_name": "​腿弯举​",
    "train_muscles": "腘绳肌（主导）、腓肠肌"
  },
  {
    "loaction": "腿",
    "machine": "绳索",
    "action_name": "​保加利亚分腿蹲​",
    "train_muscles": "股四头肌、臀大肌（单侧主导）"
  },
  {
    "loaction": "腿",
    "machine": "绳索",
    "action_name": "​单腿硬拉​",
    "train_muscles": "腘绳肌、臀大肌、核心肌群（平衡能力）"
  },
  {
    "loaction": "腿",
    "machine": "绳索",
    "action_name": "​腿内收​",
    "train_muscles": "内收肌群、耻骨肌"
  },
  {
    "loaction": "腿",
    "machine": "绳索",
    "action_name": "​单腿提踵​",
    "train_muscles": "腓肠肌、比目鱼肌"
  },
  {
    "loaction": "腿",
    "machine": "绳索",
    "action_name": "​腿屈伸​",
    "train_muscles": "股四头肌（孤立刺激）"
  },
  {
    "loaction": "腿",
    "machine": "器械",
    "action_name": "标准腿举（Leg Press）​​",
    "train_muscles": "股四头肌、臀大肌、腘绳肌（根据脚位调整）"
  },
  {
    "loaction": "腿",
    "machine": "器械",
    "action_name": "宽距腿举​",
    "train_muscles": NaN
  },
  {
    "loaction": "腿",
    "machine": "器械",
    "action_name": "高位腿举",
    "train_muscles": NaN
  },
  {
    "loaction": "腿",
    "machine": "器械",
    "action_name": "​腿屈伸（Leg Extension）​​",
    "train_muscles": "股四头肌（孤立刺激）"
  },
  {
    "loaction": "腿",
    "machine": "器械",
    "action_name": "- ​单腿屈伸​：矫正左右肌力不平衡。",
    "train_muscles": NaN
  },
  {
    "loaction": "腿",
    "machine": "器械",
    "action_name": "​腿弯举（Leg Curl）​​",
    "train_muscles": "腘绳肌（主导）、腓肠肌"
  },
  {
    "loaction": "腿",
    "machine": "器械",
    "action_name": "- ​坐姿腿弯举​：侧重腘绳肌上部与腓肠肌。",
    "train_muscles": NaN
  },
  {
    "loaction": "腿",
    "machine": "器械",
    "action_name": "​哈克深蹲（Hack Squat）​​",
    "train_muscles": "股四头肌（主导）、臀大肌"
  },
  {
    "loaction": "腿",
    "machine": "器械",
    "action_name": "​倒蹬（Glute Press）​​",
    "train_muscles": "臀大肌（主导）、腘绳肌"
  },
  {
    "loaction": "腿",
    "machine": "器械",
    "action_name": "​深蹲​",
    "train_muscles": "股四头肌、臀大肌、核心肌群"
  },
  {
    "loaction": "腿",
    "machine": "器械",
    "action_name": "​坐姿提踵​",
    "train_muscles": "腓肠肌、比目鱼肌"
  },
  {
    "loaction": "腿",
    "machine": "器械",
    "action_name": "​保加利亚分腿蹲​",
    "train_muscles": "股四头肌（单侧主导）、臀大肌"
  },
  {
    "loaction": "腿",
    "machine": "史密斯机",
    "action_name": "深蹲​",
    "train_muscles": "股四头肌、臀大肌、腘绳肌、核心肌群"
  },
  {
    "loaction": "腿",
    "machine": "史密斯机",
    "action_name": "​反向深蹲​",
    "train_muscles": "臀大肌（主导）、腘绳肌、股四头肌"
  },
  {
    "loaction": "腿",
    "machine": "史密斯机",
    "action_name": "​箭步蹲​",
    "train_muscles": "股四头肌、臀大肌（单侧主导）、核心肌群"
  },
  {
    "loaction": "腿",
    "machine": "史密斯机",
    "action_name": "​保加利亚分腿蹲",
    "train_muscles": "股四头肌（单侧主导）、臀大肌"
  },
  {
    "loaction": "腿",
    "machine": "史密斯机",
    "action_name": "​硬拉​",
    "train_muscles": "腘绳肌、臀大肌、竖脊肌、股四头肌"
  },
  {
    "loaction": "腿",
    "machine": "史密斯机",
    "action_name": "​早安式体前屈​",
    "train_muscles": "腘绳肌、臀大肌、竖脊肌"
  },
  {
    "loaction": "腿",
    "machine": "史密斯机",
    "action_name": "​单腿硬拉​",
    "train_muscles": "腘绳肌、臀大肌、核心肌群（平衡能力）"
  },
  {
    "loaction": "腿",
    "machine": "弹力带",
    "action_name": "​深蹲​",
    "train_muscles": "股四头肌、臀大肌、核心肌群"
  },
  {
    "loaction": "腿",
    "machine": "弹力带",
    "action_name": "​腿弯举​",
    "train_muscles": "腘绳肌（主导）、腓肠肌"
  },
  {
    "loaction": "腿",
    "machine": "弹力带",
    "action_name": "​保加利亚分腿蹲",
    "train_muscles": "股四头肌（单侧主导）、臀大肌"
  },
  {
    "loaction": "腿",
    "machine": "弹力带",
    "action_name": "​腿内收​",
    "train_muscles": "内收肌群（大腿内侧）"
  },
  {
    "loaction": "腿",
    "machine": "弹力带",
    "action_name": "​单腿硬拉​",
    "train_muscles": "腘绳肌、臀大肌、核心肌群（平衡能力）"
  },
  {
    "loaction": "腿",
    "machine": "弹力带",
    "action_name": "​哥萨克蹲​",
    "train_muscles": "内收肌、股四头肌、臀大肌"
  },
  {
    "loaction": "腿",
    "machine": "自重",
    "action_name": "标准深蹲​",
    "train_muscles": "股四头肌、臀大肌、腘绳肌、核心肌群"
  },
  {
    "loaction": "腿",
    "machine": "自重",
    "action_name": "​保加利亚分腿蹲​",
    "train_muscles": "股四头肌（单侧主导）、臀大肌"
  },
  {
    "loaction": "腿",
    "machine": "自重",
    "action_name": "​单腿硬拉​",
    "train_muscles": "腘绳肌、臀大肌、核心肌群（平衡能力）"
  },
  {
    "loaction": "腿",
    "machine": "自重",
    "action_name": "​手枪深蹲​",
    "train_muscles": "股四头肌（单侧极限）、核心肌群"
  },
  {
    "loaction": "腿",
    "machine": "自重",
    "action_name": "​青蛙跳​",
    "train_muscles": "股四头肌、臀大肌（爆发力）、心肺功能"
  },
  {
    "loaction": "腿",
    "machine": "自重",
    "action_name": "​靠墙静蹲​",
    "train_muscles": "股四头肌（等长收缩）、核心肌群"
  },
  {
    "loaction": "腿",
    "machine": "自重",
    "action_name": "​台阶交替箭步​",
    "train_muscles": "股四头肌、臀大肌、核心肌群"
  },
  {
    "loaction": "腿",
    "machine": "悍马机",
    "action_name": "​腿举​",
    "train_muscles": "股四头肌、臀大肌、腘绳肌"
  },
  {
    "loaction": "腿",
    "machine": "悍马机",
    "action_name": "​哈克深蹲​",
    "train_muscles": "股四头肌（外侧主导）、臀大肌"
  },
  {
    "loaction": "腿",
    "machine": "悍马机",
    "action_name": "​腿屈伸​",
    "train_muscles": "股四头肌（孤立刺激）"
  },
  {
    "loaction": "腿",
    "machine": "悍马机",
    "action_name": "​腿弯举​",
    "train_muscles": "腘绳肌、腓肠肌"
  },
  {
    "loaction": "腿",
    "machine": "悍马机",
    "action_name": "​倒蹬​",
    "train_muscles": "臀大肌（主导）、腘绳肌"
  },
  {
    "loaction": "小腿",
    "machine": "杠铃",
    "action_name": "站姿提踵​",
    "train_muscles": "腓肠肌（主导）、比目鱼肌"
  },
  {
    "loaction": "小腿",
    "machine": "杠铃",
    "action_name": "​坐姿提踵​",
    "train_muscles": "比目鱼肌（主导）、腓肠肌"
  },
  {
    "loaction": "小腿",
    "machine": "杠铃",
    "action_name": "​单腿提踵​",
    "train_muscles": "单侧腓肠肌、比目鱼肌"
  },
  {
    "loaction": "小腿",
    "machine": "哑铃",
    "action_name": "站姿提踵​",
    "train_muscles": "腓肠肌（主导）、比目鱼肌"
  },
  {
    "loaction": "小腿",
    "machine": "哑铃",
    "action_name": "​坐姿提踵​",
    "train_muscles": "比目鱼肌（主导）、腓肠肌"
  },
  {
    "loaction": "小腿",
    "machine": "哑铃",
    "action_name": "​单腿提踵​",
    "train_muscles": "单侧腓肠肌、比目鱼肌"
  },
  {
    "loaction": "小腿",
    "machine": "哑铃",
    "action_name": "​台阶提踵​",
    "train_muscles": "腓肠肌、比目鱼肌（全程拉伸）"
  },
  {
    "loaction": "小腿",
    "machine": "哑铃",
    "action_name": "​动态提踵行走​",
    "train_muscles": "腓肠肌（耐力）、比目鱼肌"
  },
  {
    "loaction": "小腿",
    "machine": "哑铃",
    "action_name": "​跳跃提踵​",
    "train_muscles": "腓肠肌（爆发力）、比目鱼肌"
  },
  {
    "loaction": "小腿",
    "machine": "绳索",
    "action_name": "站姿提踵​",
    "train_muscles": "腓肠肌（主导）、比目鱼肌"
  },
  {
    "loaction": "小腿",
    "machine": "绳索",
    "action_name": "​坐姿提踵​",
    "train_muscles": "比目鱼肌（主导）、腓肠肌"
  },
  {
    "loaction": "小腿",
    "machine": "绳索",
    "action_name": "​单腿提踵​",
    "train_muscles": "单侧腓肠肌、比目鱼肌"
  },
  {
    "loaction": "小腿",
    "machine": "绳索",
    "action_name": "​台阶提踵​",
    "train_muscles": "腓肠肌、比目鱼肌（全程拉伸）"
  },
  {
    "loaction": "小腿",
    "machine": "绳索",
    "action_name": "​动态提踵行走​",
    "train_muscles": "腓肠肌（耐力）、比目鱼肌"
  },
  {
    "loaction": "小腿",
    "machine": "绳索",
    "action_name": "​跳跃提踵​",
    "train_muscles": "腓肠肌（爆发力）、比目鱼肌"
  },
  {
    "loaction": "小腿",
    "machine": "器械",
    "action_name": "坐姿提踵​",
    "train_muscles": "比目鱼肌（主导）、腓肠肌"
  },
  {
    "loaction": "小腿",
    "machine": "器械",
    "action_name": "​站姿提踵​",
    "train_muscles": "腓肠肌（主导）、比目鱼肌"
  },
  {
    "loaction": "小腿",
    "machine": "器械",
    "action_name": "​腿举提踵变式​",
    "train_muscles": "腓肠肌、比目鱼肌"
  },
  {
    "loaction": "小腿",
    "machine": "器械",
    "action_name": "​哈克提踵​",
    "train_muscles": "腓肠肌（外侧）、比目鱼肌"
  },
  {
    "loaction": "小腿",
    "machine": "器械",
    "action_name": "​多功能训练器提踵​",
    "train_muscles": "腓肠肌、比目鱼肌"
  },
  {
    "loaction": "小腿",
    "machine": "弹力带",
    "action_name": "​站姿提踵​",
    "train_muscles": "腓肠肌（主导）、比目鱼肌"
  },
  {
    "loaction": "小腿",
    "machine": "弹力带",
    "action_name": "​坐姿提踵​",
    "train_muscles": "比目鱼肌（主导）、腓肠肌"
  },
  {
    "loaction": "小腿",
    "machine": "弹力带",
    "action_name": "​单腿提踵​",
    "train_muscles": "单侧腓肠肌、比目鱼肌"
  },
  {
    "loaction": "小腿",
    "machine": "弹力带",
    "action_name": "​台阶提踵​",
    "train_muscles": "腓肠肌、比目鱼肌（全程拉伸）"
  },
  {
    "loaction": "小腿",
    "machine": "弹力带",
    "action_name": "​动态提踵行走​",
    "train_muscles": "腓肠肌（耐力）、比目鱼肌"
  },
  {
    "loaction": "小腿",
    "machine": "弹力带",
    "action_name": "​跳跃提踵​",
    "train_muscles": "腓肠肌（爆发力）、比目鱼肌"
  },
  {
    "loaction": "小腿",
    "machine": "自重",
    "action_name": "​站姿提踵​",
    "train_muscles": "腓肠肌（主导）、比目鱼肌"
  },
  {
    "loaction": "小腿",
    "machine": "自重",
    "action_name": "​单腿站姿提踵​",
    "train_muscles": "单侧腓肠肌、比目鱼肌"
  },
  {
    "loaction": "小腿",
    "machine": "自重",
    "action_name": "​跳跃提踵​",
    "train_muscles": "腓肠肌（爆发力）、比目鱼肌"
  },
  {
    "loaction": "小腿",
    "machine": "自重",
    "action_name": "​台阶交替提踵​",
    "train_muscles": "腓肠肌、比目鱼肌（耐力）"
  },
  {
    "loaction": "小腿",
    "machine": "史密斯机",
    "action_name": "​提踵​",
    "train_muscles": "腓肠肌、比目鱼肌"
  },
  {
    "loaction": "小腿",
    "machine": "悍马机",
    "action_name": "​腿举提踵​",
    "train_muscles": "腓肠肌、比目鱼肌"
  },
  {
    "loaction": "小腿",
    "machine": "悍马机",
    "action_name": "​哈克提踵​",
    "train_muscles": "腓肠肌（外侧主导）、比目鱼肌"
  },
  {
    "loaction": "小腿",
    "machine": "悍马机",
    "action_name": "​坐姿提踵​",
    "train_muscles": "比目鱼肌（主导）、腓肠肌"
  },
  {
    "loaction": "小腿",
    "machine": "悍马机",
    "action_name": "​站姿提踵​",
    "train_muscles": "腓肠肌（主导）、比目鱼肌"
  },
  {
    "loaction": "小腿",
    "machine": "悍马机",
    "action_name": "​倒蹬提踵变式​",
    "train_muscles": "腓肠肌、比目鱼肌"
  },
  {
    "loaction": "二头",
    "machine": "杠铃",
    "action_name": "站姿弯举​",
    "train_muscles": "肱二头肌（长头、短头）、肱肌"
  },
  {
    "loaction": "二头",
    "machine": "杠铃",
    "action_name": "​宽握弯举​",
    "train_muscles": "肱二头肌短头、肱肌"
  },
  {
    "loaction": "二头",
    "machine": "杠铃",
    "action_name": "​窄握弯举​",
    "train_muscles": "肱二头肌长头、肱肌"
  },
  {
    "loaction": "二头",
    "machine": "杠铃",
    "action_name": "​21响礼炮弯举​",
    "train_muscles": "肱二头肌（全程刺激）、前臂肌群"
  },
  {
    "loaction": "二头",
    "machine": "杠铃",
    "action_name": "​斜板弯举​",
    "train_muscles": "肱二头肌（孤立刺激）、肱肌"
  },
  {
    "loaction": "二头",
    "machine": "杠铃",
    "action_name": "​反向弯举​",
    "train_muscles": "肱肌、前臂伸肌（桡侧腕长伸肌等）"
  },
  {
    "loaction": "二头",
    "machine": "杠铃",
    "action_name": "​牧师凳弯举​",
    "train_muscles": "肱二头肌（孤立刺激）、肱肌"
  },
  {
    "loaction": "二头",
    "machine": "哑铃",
    "action_name": "站姿交替弯举​",
    "train_muscles": "肱二头肌（长头、短头）、肱肌"
  },
  {
    "loaction": "二头",
    "machine": "哑铃",
    "action_name": "​坐姿集中弯举​",
    "train_muscles": "肱二头肌（短头）、肱肌"
  },
  {
    "loaction": "二头",
    "machine": "哑铃",
    "action_name": "​锤式弯举​",
    "train_muscles": "肱肌、肱二头肌（长头）、前臂肌群"
  },
  {
    "loaction": "二头",
    "machine": "哑铃",
    "action_name": "​上斜弯举​",
    "train_muscles": "肱二头肌长头（拉伸位）、肱肌"
  },
  {
    "loaction": "二头",
    "machine": "哑铃",
    "action_name": "​蜘蛛弯举​",
    "train_muscles": "肱二头肌（短头主导）、肱肌"
  },
  {
    "loaction": "二头",
    "machine": "哑铃",
    "action_name": "​反向弯举​",
    "train_muscles": "肱肌、前臂伸肌"
  },
  {
    "loaction": "二头",
    "machine": "哑铃",
    "action_name": "​单臂托举​",
    "train_muscles": "肱二头肌（短头）、前臂旋后肌群"
  },
  {
    "loaction": "二头",
    "machine": "绳索",
    "action_name": "​高位弯举​",
    "train_muscles": "肱二头肌（长头）、肱肌"
  },
  {
    "loaction": "二头",
    "machine": "绳索",
    "action_name": "​锤式弯举​",
    "train_muscles": "肱肌、肱二头肌长头、前臂肌群"
  },
  {
    "loaction": "二头",
    "machine": "绳索",
    "action_name": "​反向弯举​",
    "train_muscles": "肱肌、前臂伸肌（桡侧腕长伸肌等）"
  },
  {
    "loaction": "二头",
    "machine": "绳索",
    "action_name": "​单臂集中弯举​",
    "train_muscles": "肱二头肌短头、肱肌"
  },
  {
    "loaction": "二头",
    "machine": "绳索",
    "action_name": "​斜板弯举​",
    "train_muscles": "肱二头肌长头（拉伸位）、肱肌"
  },
  {
    "loaction": "二头",
    "machine": "绳索",
    "action_name": "​交叉弯举​",
    "train_muscles": "肱二头肌（整体）、肱肌"
  },
  {
    "loaction": "二头",
    "machine": "绳索",
    "action_name": "​拖拽弯举​",
    "train_muscles": "肱二头肌（长头）、肱肌"
  },
  {
    "loaction": "二头",
    "machine": "器械",
    "action_name": "​牧师凳弯举​",
    "train_muscles": "肱二头肌（短头主导）、肱肌"
  },
  {
    "loaction": "二头",
    "machine": "器械",
    "action_name": "​二头弯举​",
    "train_muscles": "肱二头肌（长头、短头）、肱肌"
  },
  {
    "loaction": "二头",
    "machine": "器械",
    "action_name": "​锤式弯举​",
    "train_muscles": "肱肌、肱二头肌长头、前臂肌群"
  },
  {
    "loaction": "二头",
    "machine": "器械",
    "action_name": "​上斜二头弯举​",
    "train_muscles": "肱二头肌长头（拉伸位）、肱肌"
  },
  {
    "loaction": "二头",
    "machine": "器械",
    "action_name": "​反向弯举​",
    "train_muscles": "肱肌、前臂伸肌"
  },
  {
    "loaction": "二头",
    "machine": "器械",
    "action_name": "​单臂二头弯举​",
    "train_muscles": "单侧肱二头肌、肱肌"
  },
  {
    "loaction": "二头",
    "machine": "弹力带",
    "action_name": "​站姿弯举​",
    "train_muscles": "肱二头肌（长头、短头）、肱肌"
  },
  {
    "loaction": "二头",
    "machine": "弹力带",
    "action_name": "​坐姿集中弯举​",
    "train_muscles": "肱二头肌短头、肱肌"
  },
  {
    "loaction": "二头",
    "machine": "弹力带",
    "action_name": "​锤式弯举​",
    "train_muscles": "肱肌、肱二头肌长头、前臂肌群"
  },
  {
    "loaction": "二头",
    "machine": "弹力带",
    "action_name": "​反向弯举​",
    "train_muscles": "肱肌、前臂伸肌（桡侧腕长伸肌等）"
  },
  {
    "loaction": "二头",
    "machine": "弹力带",
    "action_name": "​拖拽弯举​",
    "train_muscles": "肱二头肌长头、肱肌"
  },
  {
    "loaction": "二头",
    "machine": "弹力带",
    "action_name": "​单臂弯举​",
    "train_muscles": "单侧肱二头肌、肱肌"
  },
  {
    "loaction": "二头",
    "machine": "弹力带",
    "action_name": "​蜘蛛弯举​",
    "train_muscles": "肱二头肌短头、肱肌"
  },
  {
    "loaction": "二头",
    "machine": "史密斯机",
    "action_name": "​站姿弯举​",
    "train_muscles": "肱二头肌（长头、短头）、肱肌"
  },
  {
    "loaction": "二头",
    "machine": "史密斯机",
    "action_name": "​牧师凳弯举​",
    "train_muscles": "肱二头肌短头（孤立刺激）、肱肌"
  },
  {
    "loaction": "二头",
    "machine": "史密斯机",
    "action_name": "​反向弯举​",
    "train_muscles": "肱肌、前臂伸肌（桡侧腕长伸肌等）"
  },
  {
    "loaction": "二头",
    "machine": "史密斯机",
    "action_name": "​拖拽弯举​",
    "train_muscles": "肱二头肌长头、肱肌"
  },
  {
    "loaction": "二头",
    "machine": "史密斯机",
    "action_name": "​上斜弯举​",
    "train_muscles": "肱二头肌长头（拉伸位）、肱肌"
  },
  {
    "loaction": "二头",
    "machine": "史密斯机",
    "action_name": "​单臂弯举​",
    "train_muscles": "单侧肱二头肌、肱肌"
  },
  {
    "loaction": "二头",
    "machine": "悍马机",
    "action_name": "坐姿弯举​",
    "train_muscles": "肱二头肌（短头主导）、肱肌"
  },
  {
    "loaction": "二头",
    "machine": "悍马机",
    "action_name": "​锤式弯举​",
    "train_muscles": "肱肌、肱二头肌长头、前臂肌群"
  },
  {
    "loaction": "二头",
    "machine": "悍马机",
    "action_name": "​高位弯举​",
    "train_muscles": "肱二头肌长头、肱肌"
  },
  {
    "loaction": "二头",
    "machine": "悍马机",
    "action_name": "​单臂集中弯举​",
    "train_muscles": "单侧肱二头肌、肱肌"
  },
  {
    "loaction": "二头",
    "machine": "悍马机",
    "action_name": "​反向弯举​",
    "train_muscles": "肱肌、前臂伸肌（桡侧腕长伸肌等）"
  },
  {
    "loaction": "二头",
    "machine": "悍马机",
    "action_name": "​牧师凳弯举​",
    "train_muscles": "肱二头肌短头（孤立刺激）、肱肌"
  },
  {
    "loaction": "三头",
    "machine": "杠铃",
    "action_name": "窄距卧推​",
    "train_muscles": "肱三头肌（外侧头、内侧头）、胸大肌"
  },
  {
    "loaction": "三头",
    "machine": "杠铃",
    "action_name": "​仰卧臂屈伸​",
    "train_muscles": "肱三头肌长头、外侧头"
  },
  {
    "loaction": "三头",
    "machine": "杠铃",
    "action_name": "​站姿法式推举​",
    "train_muscles": "肱三头肌长头、内侧头"
  },
  {
    "loaction": "三头",
    "machine": "杠铃",
    "action_name": "​反握窄距卧推​",
    "train_muscles": "肱三头肌内侧头、前臂肌群"
  },
  {
    "loaction": "三头",
    "machine": "杠铃",
    "action_name": "​过顶臂屈伸​",
    "train_muscles": "肱三头肌长头、三角肌后束"
  },
  {
    "loaction": "三头",
    "machine": "杠铃",
    "action_name": "​地板窄距卧推​",
    "train_muscles": "肱三头肌（外侧头主导）、胸大肌"
  },
  {
    "loaction": "三头",
    "machine": "哑铃",
    "action_name": "仰卧臂屈伸（碎颅者）​​",
    "train_muscles": "肱三头肌长头、外侧头"
  },
  {
    "loaction": "三头",
    "machine": "哑铃",
    "action_name": "​过顶臂屈伸​",
    "train_muscles": "肱三头肌长头（主导）、内侧头"
  },
  {
    "loaction": "三头",
    "machine": "哑铃",
    "action_name": "​俯身臂屈伸​",
    "train_muscles": "肱三头肌外侧头、内侧头"
  },
  {
    "loaction": "三头",
    "machine": "哑铃",
    "action_name": "​窄距俯卧撑​",
    "train_muscles": "肱三头肌（整体）、胸大肌内侧"
  },
  {
    "loaction": "三头",
    "machine": "哑铃",
    "action_name": "​单臂反向臂屈伸​",
    "train_muscles": "单侧肱三头肌外侧头、内侧头"
  },
  {
    "loaction": "三头",
    "machine": "哑铃",
    "action_name": "​锤式臂屈伸​",
    "train_muscles": "肱三头肌长头、肱肌"
  },
  {
    "loaction": "三头",
    "machine": "哑铃",
    "action_name": "​离心控制臂屈伸​",
    "train_muscles": "肱三头肌长头、外侧头"
  },
  {
    "loaction": "三头",
    "machine": "绳索",
    "action_name": "下压（双头绳）​​",
    "train_muscles": "肱三头肌外侧头、内侧头"
  },
  {
    "loaction": "三头",
    "machine": "绳索",
    "action_name": "下压（直杆）​​",
    "train_muscles": "肱三头肌外侧头、内侧头"
  },
  {
    "loaction": "三头",
    "machine": "绳索",
    "action_name": "​下压（V把）​​",
    "train_muscles": "肱三头肌长头、内侧头"
  },
  {
    "loaction": "三头",
    "machine": "绳索",
    "action_name": "​过顶臂屈伸​",
    "train_muscles": "肱三头肌长头（主导）、内侧头"
  },
  {
    "loaction": "三头",
    "machine": "绳索",
    "action_name": "​单臂下压​",
    "train_muscles": "单侧肱三头肌外侧头、内侧头"
  },
  {
    "loaction": "三头",
    "machine": "绳索",
    "action_name": "​反向下压​",
    "train_muscles": "肱三头肌内侧头、肱肌"
  },
  {
    "loaction": "三头",
    "machine": "绳索",
    "action_name": "​颈后臂屈伸​",
    "train_muscles": "肱三头肌长头、内侧头"
  },
  {
    "loaction": "三头",
    "machine": "绳索",
    "action_name": "​俯身臂屈伸​",
    "train_muscles": "肱三头肌外侧头（主导）"
  },
  {
    "loaction": "三头",
    "machine": "绳索",
    "action_name": "​交叉臂屈伸​",
    "train_muscles": "肱三头肌外侧头（孤立刺激）"
  },
  {
    "loaction": "三头",
    "machine": "器械",
    "action_name": "坐姿三头下压​",
    "train_muscles": "肱三头肌外侧头、内侧头"
  },
  {
    "loaction": "三头",
    "machine": "器械",
    "action_name": "​仰卧臂屈伸​",
    "train_muscles": "肱三头肌长头（主导）、外侧头"
  },
  {
    "loaction": "三头",
    "machine": "器械",
    "action_name": "​过顶臂屈伸​",
    "train_muscles": "肱三头肌长头、内侧头"
  },
  {
    "loaction": "三头",
    "machine": "器械",
    "action_name": "​三头臂屈伸​",
    "train_muscles": "肱三头肌整体（侧重长头）"
  },
  {
    "loaction": "三头",
    "machine": "器械",
    "action_name": "​单臂下压​",
    "train_muscles": "单侧肱三头肌外侧头、内侧头"
  },
  {
    "loaction": "三头",
    "machine": "器械",
    "action_name": "​反向下压​",
    "train_muscles": "肱三头肌内侧头、肱肌"
  },
  {
    "loaction": "三头",
    "machine": "器械",
    "action_name": "​离心控制下压​",
    "train_muscles": "肱三头肌外侧头、内侧头"
  },
  {
    "loaction": "三头",
    "machine": "弹力带",
    "action_name": "过顶臂屈伸​",
    "train_muscles": "肱三头肌长头（主导）、内侧头"
  },
  {
    "loaction": "三头",
    "machine": "弹力带",
    "action_name": "​下压​",
    "train_muscles": "肱三头肌外侧头、内侧头"
  },
  {
    "loaction": "三头",
    "machine": "弹力带",
    "action_name": "​俯身臂屈伸​",
    "train_muscles": "肱三头肌外侧头（主导）、内侧头"
  },
  {
    "loaction": "三头",
    "machine": "弹力带",
    "action_name": "​单臂反向臂屈伸​",
    "train_muscles": "单侧肱三头肌外侧头、内侧头"
  },
  {
    "loaction": "三头",
    "machine": "弹力带",
    "action_name": "​仰卧臂屈伸​",
    "train_muscles": "肱三头肌长头（孤立刺激）、内侧头"
  },
  {
    "loaction": "三头",
    "machine": "弹力带",
    "action_name": "​窄距俯卧撑​",
    "train_muscles": "肱三头肌整体、胸大肌内侧"
  },
  {
    "loaction": "三头",
    "machine": "自重",
    "action_name": "窄距俯卧撑​",
    "train_muscles": "肱三头肌（外侧头主导）、胸大肌内侧"
  },
  {
    "loaction": "三头",
    "machine": "自重",
    "action_name": "​钻石俯卧撑​",
    "train_muscles": "肱三头肌长头、内侧头"
  },
  {
    "loaction": "三头",
    "machine": "自重",
    "action_name": "​双杠臂屈伸​",
    "train_muscles": "肱三头肌长头、外侧头"
  },
  {
    "loaction": "三头",
    "machine": "自重",
    "action_name": "​跪姿窄距俯卧撑​",
    "train_muscles": "肱三头肌（外侧头主导）"
  },
  {
    "loaction": "三头",
    "machine": "史密斯机",
    "action_name": "窄距卧推​",
    "train_muscles": "肱三头肌外侧头、内侧头、胸大肌内侧"
  },
  {
    "loaction": "三头",
    "machine": "史密斯机",
    "action_name": "​仰卧臂屈伸​",
    "train_muscles": "肱三头肌长头（主导）、外侧头"
  },
  {
    "loaction": "三头",
    "machine": "史密斯机",
    "action_name": "​过顶臂屈伸​",
    "train_muscles": "肱三头肌长头、内侧头"
  },
  {
    "loaction": "三头",
    "machine": "史密斯机",
    "action_name": "​下斜窄距卧推​",
    "train_muscles": "肱三头肌外侧头、下胸肌"
  },
  {
    "loaction": "三头",
    "machine": "史密斯机",
    "action_name": "​地板卧推​",
    "train_muscles": "肱三头肌外侧头、内侧头"
  },
  {
    "loaction": "三头",
    "machine": "史密斯机",
    "action_name": "​反握窄距卧推​",
    "train_muscles": "肱三头肌内侧头、前臂肌群"
  },
  {
    "loaction": "三头",
    "machine": "史密斯机",
    "action_name": "​单臂臂屈伸​",
    "train_muscles": "单侧肱三头肌长头、外侧头"
  },
  {
    "loaction": "三头",
    "machine": "史密斯机",
    "action_name": "​离心控制臂屈伸​",
    "train_muscles": "肱三头肌长头、外侧头"
  },
  {
    "loaction": "三头",
    "machine": "悍马机",
    "action_name": "坐姿三头下压​",
    "train_muscles": "肱三头肌外侧头、内侧头"
  },
  {
    "loaction": "三头",
    "machine": "悍马机",
    "action_name": "​仰卧臂屈伸​",
    "train_muscles": "肱三头肌长头（主导）、外侧头"
  },
  {
    "loaction": "三头",
    "machine": "悍马机",
    "action_name": "​过顶臂屈伸​",
    "train_muscles": "肱三头肌长头、内侧头"
  },
  {
    "loaction": "三头",
    "machine": "悍马机",
    "action_name": "​单臂下压​",
    "train_muscles": "单侧肱三头肌外侧头、内侧头"
  },
  {
    "loaction": "三头",
    "machine": "悍马机",
    "action_name": "​反向下压​",
    "train_muscles": "肱三头肌内侧头、肱肌"
  },
  {
    "loaction": "三头",
    "machine": "悍马机",
    "action_name": "​离心控制下压​",
    "train_muscles": "肱三头肌整体"
  },
  {
    "loaction": "小臂",
    "machine": "杠铃",
    "action_name": "​农夫行走​",
    "train_muscles": "前臂屈肌、握力肌群（指屈肌）"
  },
  {
    "loaction": "小臂",
    "machine": "哑铃",
    "action_name": "反握腕弯举​",
    "train_muscles": "前臂屈肌（桡侧腕屈肌、掌长肌等）"
  },
  {
    "loaction": "小臂",
    "machine": "哑铃",
    "action_name": "​锤式腕弯举​",
    "train_muscles": "肱桡肌、前臂外侧肌群"
  },
  {
    "loaction": "小臂",
    "machine": "哑铃",
    "action_name": "​反向腕弯举​",
    "train_muscles": "前臂伸肌（桡侧腕短伸肌等）"
  },
  {
    "loaction": "小臂",
    "machine": "哑铃",
    "action_name": "​农夫行走​",
    "train_muscles": "前臂屈肌、握力肌群"
  },
  {
    "loaction": "小臂",
    "machine": "绳索",
    "action_name": "​反握腕弯举​",
    "train_muscles": "前臂屈肌（桡侧腕屈肌等）"
  },
  {
    "loaction": "小臂",
    "machine": "绳索",
    "action_name": "​锤式腕弯举​",
    "train_muscles": "肱桡肌、前臂外侧肌群"
  },
  {
    "loaction": "小臂",
    "machine": "器械",
    "action_name": "​坐姿腕弯举​",
    "train_muscles": "正握：前臂伸肌"
  },
  {
    "loaction": "小臂",
    "machine": "器械",
    "action_name": "​反向腕弯举​",
    "train_muscles": "前臂伸肌（桡侧腕短伸肌等）"
  },
  {
    "loaction": "小臂",
    "machine": "自重",
    "action_name": "单杠悬挂​",
    "train_muscles": "前臂屈肌、握力肌群"
  },
  {
    "loaction": "小臂",
    "machine": "自重",
    "action_name": "​悬挂毛巾抓握​",
    "train_muscles": "指屈肌、前臂深层肌群"
  },
  {
    "loaction": "小臂",
    "machine": "史密斯机",
    "action_name": "​反握腕弯举​",
    "train_muscles": "前臂屈肌（桡侧腕屈肌等）"
  },
  {
    "loaction": "小臂",
    "machine": "悍马机",
    "action_name": "​反向腕弯举​",
    "train_muscles": "前臂伸肌（桡侧腕短伸肌等）"
  },
  {
    "loaction": "臀部",
    "machine": "杠铃",
    "action_name": "​臀推",
    "train_muscles": "臀大肌（主导）、腘绳肌、竖脊肌"
  },
  {
    "loaction": "臀部",
    "machine": "杠铃",
    "action_name": "​罗马尼亚硬拉",
    "train_muscles": "臀大肌、腘绳肌、竖脊肌"
  },
  {
    "loaction": "臀部",
    "machine": "杠铃",
    "action_name": "​侧弓步​",
    "train_muscles": "臀中肌、臀大肌、内收肌"
  },
  {
    "loaction": "臀部",
    "machine": "杠铃",
    "action_name": "​早安式体前屈​",
    "train_muscles": "臀大肌、腘绳肌、竖脊肌"
  },
  {
    "loaction": "臀部",
    "machine": "杠铃",
    "action_name": "​蛙式臀桥​",
    "train_muscles": "臀大肌（内侧）、内收肌"
  },
  {
    "loaction": "臀部",
    "machine": "哑铃",
    "action_name": "臀桥​",
    "train_muscles": "臀大肌（主导）、腘绳肌、核心肌群"
  },
  {
    "loaction": "臀部",
    "machine": "哑铃",
    "action_name": "宽距深蹲​",
    "train_muscles": "臀大肌、内收肌、股四头肌"
  },
  {
    "loaction": "臀部",
    "machine": "哑铃",
    "action_name": "​罗马尼亚硬拉​",
    "train_muscles": "臀大肌、腘绳肌、竖脊肌"
  },
  {
    "loaction": "臀部",
    "machine": "哑铃",
    "action_name": "​侧弓步​",
    "train_muscles": "臀中肌、臀大肌、内收肌"
  },
  {
    "loaction": "臀部",
    "machine": "哑铃",
    "action_name": "​蛙式臀推​",
    "train_muscles": "臀大肌（内侧）、内收肌"
  },
  {
    "loaction": "臀部",
    "machine": "哑铃",
    "action_name": "​跪姿侧抬腿​",
    "train_muscles": "臀中肌（主导）、臀大肌上部"
  },
  {
    "loaction": "臀部",
    "machine": "绳索",
    "action_name": "后踢腿​",
    "train_muscles": "臀大肌（上部）、腘绳肌"
  },
  {
    "loaction": "臀部",
    "machine": "绳索",
    "action_name": "​侧踢腿​",
    "train_muscles": "臀中肌、臀小肌（主导）"
  },
  {
    "loaction": "臀部",
    "machine": "绳索",
    "action_name": "​髋外展​",
    "train_muscles": "臀中肌、臀小肌"
  },
  {
    "loaction": "臀部",
    "machine": "绳索",
    "action_name": "​跪姿后蹬腿​",
    "train_muscles": "臀大肌（下部）、腘绳肌"
  },
  {
    "loaction": "臀部",
    "machine": "绳索",
    "action_name": "​蛙式臀推​",
    "train_muscles": "臀大肌（内侧）、内收肌"
  },
  {
    "loaction": "臀部",
    "machine": "绳索",
    "action_name": "​跪姿侧抬腿​",
    "train_muscles": "臀中肌、臀小肌"
  },
  {
    "loaction": "臀部",
    "machine": "器械",
    "action_name": "臀推（Hip Thrust）​​",
    "train_muscles": "臀大肌（主导）、腘绳肌"
  },
  {
    "loaction": "臀部",
    "machine": "器械",
    "action_name": "​髋外展​",
    "train_muscles": "臀中肌、臀小肌（主导）"
  },
  {
    "loaction": "臀部",
    "machine": "器械",
    "action_name": "​腿举（臀部侧重）​​",
    "train_muscles": "臀大肌、腘绳肌、股四头肌"
  },
  {
    "loaction": "臀部",
    "machine": "器械",
    "action_name": "​反向哈克深蹲​",
    "train_muscles": "臀大肌、股四头肌、内收肌"
  },
  {
    "loaction": "臀部",
    "machine": "器械",
    "action_name": "​单腿后蹬​",
    "train_muscles": "单侧臀大肌、腘绳肌"
  },
  {
    "loaction": "臀部",
    "machine": "器械",
    "action_name": "​蛙式臀外展​",
    "train_muscles": "臀中肌、臀小肌"
  },
  {
    "loaction": "臀部",
    "machine": "器械",
    "action_name": "​跪姿侧抬腿​",
    "train_muscles": "臀中肌、臀小肌"
  },
  {
    "loaction": "臀部",
    "machine": "弹力带",
    "action_name": "​臀桥​",
    "train_muscles": "臀大肌（主导）、腘绳肌"
  },
  {
    "loaction": "臀部",
    "machine": "弹力带",
    "action_name": "​侧步走​",
    "train_muscles": "臀中肌、臀小肌（主导）"
  },
  {
    "loaction": "臀部",
    "machine": "弹力带",
    "action_name": "​跪姿后踢腿​",
    "train_muscles": "臀大肌（上部）、腘绳肌"
  },
  {
    "loaction": "臀部",
    "machine": "弹力带",
    "action_name": "​侧卧抬腿​",
    "train_muscles": "臀中肌、臀小肌（主导）"
  },
  {
    "loaction": "臀部",
    "machine": "弹力带",
    "action_name": "​蛙式臀推​",
    "train_muscles": "臀大肌（内侧）、内收肌"
  },
  {
    "loaction": "臀部",
    "machine": "弹力带",
    "action_name": "​跪姿侧抬膝​",
    "train_muscles": "臀中肌、臀小肌"
  },
  {
    "loaction": "臀部",
    "machine": "自重",
    "action_name": "​臀桥​",
    "train_muscles": "臀大肌（主导）、腘绳肌、核心肌群"
  },
  {
    "loaction": "臀部",
    "machine": "自重",
    "action_name": "跪姿后踢腿​​",
    "train_muscles": "臀大肌（上部）、腘绳肌"
  },
  {
    "loaction": "臀部",
    "machine": "自重",
    "action_name": "​单腿臀桥​",
    "train_muscles": "单侧臀大肌、腘绳肌"
  },
  {
    "loaction": "臀部",
    "machine": "自重",
    "action_name": "​青蛙式臀桥​",
    "train_muscles": "臀大肌（内侧）、内收肌"
  },
  {
    "loaction": "臀部",
    "machine": "自重",
    "action_name": "​侧卧抬腿​",
    "train_muscles": "臀中肌、臀小肌（主导）"
  },
  {
    "loaction": "臀部",
    "machine": "史密斯机",
    "action_name": "​臀推​",
    "train_muscles": "臀大肌（主导）、腘绳肌"
  },
  {
    "loaction": "臀部",
    "machine": "史密斯机",
    "action_name": "​早安式体前屈​",
    "train_muscles": "臀大肌、腘绳肌、竖脊肌"
  },
  {
    "loaction": "臀部",
    "machine": "悍马机",
    "action_name": "臀推（Hip Thrust）​​",
    "train_muscles": "臀大肌（主导）、腘绳肌"
  },
  {
    "loaction": "臀部",
    "machine": "悍马机",
    "action_name": "​髋外展​",
    "train_muscles": "臀中肌、臀小肌（主导）"
  },
  {
    "loaction": "臀部",
    "machine": "悍马机",
    "action_name": "​腿举（臀部侧重）​​",
    "train_muscles": "臀大肌、腘绳肌、股四头肌"
  },
  {
    "loaction": "臀部",
    "machine": "悍马机",
    "action_name": "​单腿后蹬​",
    "train_muscles": "单侧臀大肌、腘绳肌"
  },
  {
    "loaction": "臀部",
    "machine": "悍马机",
    "action_name": "​跪姿髋外展​",
    "train_muscles": "臀中肌、臀小肌"
  },
  {
    "loaction": "核心",
    "machine": "杠铃",
    "action_name": "​农夫行走（Farmer's Carry）​​",
    "train_muscles": "腹横肌、竖脊肌、握力肌群"
  },
  {
    "loaction": "核心",
    "machine": "哑铃",
    "action_name": "​俄罗斯转体​",
    "train_muscles": "腹斜肌、腹直肌"
  },
  {
    "loaction": "核心",
    "machine": "哑铃",
    "action_name": "​侧屈（Side Bend）​​",
    "train_muscles": "腹斜肌、腰方肌（单侧）"
  },
  {
    "loaction": "核心",
    "machine": "哑铃",
    "action_name": "​农夫行走​",
    "train_muscles": "腹横肌、竖脊肌、握力肌群"
  },
  {
    "loaction": "核心",
    "machine": "哑铃",
    "action_name": "​土耳其起立（简化版）​​",
    "train_muscles": "腹斜肌、肩部稳定肌群、全身协调性"
  },
  {
    "loaction": "核心",
    "machine": "哑铃",
    "action_name": "​动态死虫式​",
    "train_muscles": "腹横肌、下腹直肌"
  },
  {
    "loaction": "核心",
    "machine": "绳索",
    "action_name": "伐木（Woodchopper）​​",
    "train_muscles": "腹斜肌、腹横肌、肩部肌群"
  },
  {
    "loaction": "核心",
    "machine": "绳索",
    "action_name": "​跪姿卷腹​",
    "train_muscles": "腹直肌（上腹主导）"
  },
  {
    "loaction": "核心",
    "machine": "绳索",
    "action_name": "​侧向抗拉（Anti-Rotation Pull）​​",
    "train_muscles": "腹斜肌、腹横肌、肩部稳定肌群"
  },
  {
    "loaction": "核心",
    "machine": "绳索",
    "action_name": "​跪姿抗旋转推拉​",
    "train_muscles": "腹横肌、腹斜肌、肩部肌群"
  },
  {
    "loaction": "核心",
    "machine": "绳索",
    "action_name": "​侧向卷腹​",
    "train_muscles": "腹斜肌（单侧主导）"
  },
  {
    "loaction": "核心",
    "machine": "绳索",
    "action_name": "​死虫式对抗​",
    "train_muscles": "腹横肌、下腹直肌"
  },
  {
    "loaction": "核心",
    "machine": "器械",
    "action_name": "健腹器卷腹（Ab Roller）​​",
    "train_muscles": "腹直肌、腹横肌、前锯肌"
  },
  {
    "loaction": "核心",
    "machine": "器械",
    "action_name": "​悬挂带（TRX）平板支撑划船​",
    "train_muscles": "腹横肌、背阔肌、肩部肌群"
  },
  {
    "loaction": "核心",
    "machine": "器械",
    "action_name": "​GHD仰卧起坐​",
    "train_muscles": "腹直肌（全程刺激）、髂腰肌"
  },
  {
    "loaction": "核心",
    "machine": "器械",
    "action_name": "​仰卧起坐椅（Ab Bench）负重卷腹​",
    "train_muscles": "腹直肌（上腹主导）"
  },
  {
    "loaction": "核心",
    "machine": "弹力带",
    "action_name": "​俄罗斯转体​",
    "train_muscles": "腹斜肌、腹直肌"
  },
  {
    "loaction": "核心",
    "machine": "弹力带",
    "action_name": "​侧向抗拉​",
    "train_muscles": "腹斜肌、腹横肌、肩部稳定肌群"
  },
  {
    "loaction": "核心",
    "machine": "弹力带",
    "action_name": "​仰卧卷腹​",
    "train_muscles": "腹直肌（上腹主导）"
  },
  {
    "loaction": "核心",
    "machine": "弹力带",
    "action_name": "​死虫式对抗​",
    "train_muscles": "腹横肌、下腹直肌"
  },
  {
    "loaction": "核心",
    "machine": "弹力带",
    "action_name": "​伐木（Woodchopper）​​",
    "train_muscles": "腹斜肌、腹横肌、肩部肌群"
  },
  {
    "loaction": "核心",
    "machine": "弹力带",
    "action_name": "​跪姿抗旋转推拉​",
    "train_muscles": "腹横肌、腹斜肌、肩部肌群"
  },
  {
    "loaction": "核心",
    "machine": "自重",
    "action_name": "​平板支撑（Plank）​​",
    "train_muscles": "腹横肌、腹直肌、肩部肌群"
  },
  {
    "loaction": "核心",
    "machine": "自重",
    "action_name": "​侧桥（Side Plank）​​",
    "train_muscles": "腹斜肌、腰方肌、臀中肌"
  },
  {
    "loaction": "核心",
    "machine": "自重",
    "action_name": "​死虫式（Dead Bug）​​",
    "train_muscles": "腹横肌、下腹直肌"
  },
  {
    "loaction": "核心",
    "machine": "自重",
    "action_name": "​登山者（Mountain Climber）​​",
    "train_muscles": "腹横肌、腹直肌、髋屈肌"
  },
  {
    "loaction": "核心",
    "machine": "自重",
    "action_name": "​仰卧举腿（Leg Raise）​​",
    "train_muscles": "下腹直肌、髂腰肌"
  },
  {
    "loaction": "核心",
    "machine": "自重",
    "action_name": "​动态平板支撑（Dynamic Plank）​​",
    "train_muscles": "腹横肌、前锯肌、肩部肌群"
  },
  {
    "loaction": "核心",
    "machine": "自重",
    "action_name": "​蜘蛛侠平板支撑（Spiderman Plank）​​",
    "train_muscles": "腹斜肌、腹横肌、髋屈肌"
  },
  {
    "loaction": "核心",
    "machine": "自重",
    "action_name": "​V字保持（V-Sit Hold）​​",
    "train_muscles": "腹直肌、髂腰肌、髋屈肌"
  },
  {
    "loaction": "核心",
    "machine": "自重",
    "action_name": "​鸟犬式（Bird Dog）​​",
    "train_muscles": "腹横肌、竖脊肌、臀部肌群"
  },
  {
    "loaction": "核心",
    "machine": "悍马机",
    "action_name": "​反向卷腹​",
    "train_muscles": "下腹直肌、髂腰肌"
  },
  {
    "loaction": "斜方肌",
    "machine": "杠铃",
    "action_name": "​耸肩（Barbell Shrug）​​",
    "train_muscles": "上斜方肌（主导）、肩胛提肌"
  },
  {
    "loaction": "斜方肌",
    "machine": "杠铃",
    "action_name": "​直立划船（Upright Row）​​",
    "train_muscles": "中斜方肌、三角肌前束"
  },
  {
    "loaction": "斜方肌",
    "machine": "哑铃",
    "action_name": "​耸肩（Dumbbell Shrug）​​",
    "train_muscles": "上斜方肌（主导）、肩胛提肌"
  },
  {
    "loaction": "斜方肌",
    "machine": "哑铃",
    "action_name": "​直立划船（Upright Row）​​",
    "train_muscles": "中斜方肌、三角肌前束"
  },
  {
    "loaction": "斜方肌",
    "machine": "绳索",
    "action_name": "​耸肩（Cable Shrug）​​",
    "train_muscles": "上斜方肌（主导）、肩胛提肌"
  },
  {
    "loaction": "斜方肌",
    "machine": "史密斯机",
    "action_name": "耸肩（Smith Machine Shrug）​​",
    "train_muscles": "上斜方肌（主导）、肩胛提肌"
  },
  {
    "loaction": "斜方肌",
    "machine": "史密斯机",
    "action_name": "​直立划船（Smith Machine Upright Row）​​",
    "train_muscles": "中斜方肌、三角肌前束"
  },
  {
    "loaction": "热身",
    "machine": "弹力带",
    "action_name": "​肩部激活​",
    "train_muscles": NaN
  },
  {
    "loaction": "热身",
    "machine": "自重",
    "action_name": "​单腿臀桥​",
    "train_muscles": NaN
  },
  {
    "loaction": "热身",
    "machine": "自重",
    "action_name": "​自重深蹲跳​",
    "train_muscles": NaN
  },
  {
    "loaction": "热身",
    "machine": "自重",
    "action_name": "​TRX/悬吊带划船​",
    "train_muscles": NaN
  },
  {
    "loaction": "热身",
    "machine": "其他",
    "action_name": "​壶铃摇摆​",
    "train_muscles": NaN
  },
  {
    "loaction": "热身",
    "machine": "其他",
    "action_name": "跳绳/高抬腿​",
    "train_muscles": NaN
  },
  {
    "loaction": "热身",
    "machine": "其他",
    "action_name": "​动态猫驼式​",
    "train_muscles": NaN
  },
  {
    "loaction": "热身",
    "machine": "其他",
    "action_name": "​肩关节绕环​",
    "train_muscles": NaN
  },
  {
    "loaction": "热身",
    "machine": "其他",
    "action_name": "最伟大拉伸​",
    "train_muscles": NaN
  },
  {
    "loaction": "有氧",
    "machine": "其他",
    "action_name": "跑步慢跑/快走​",
    "train_muscles": NaN
  },
  {
    "loaction": "有氧",
    "machine": "其他",
    "action_name": "​椭圆训练​",
    "train_muscles": NaN
  },
  {
    "loaction": "有氧",
    "machine": "其他",
    "action_name": "​跳绳​",
    "train_muscles": NaN
  },
  {
    "loaction": "有氧",
    "machine": "其他",
    "action_name": "​波比跳（Burpee）​​",
    "train_muscles": NaN
  },
  {
    "loaction": "有氧",
    "machine": "其他",
    "action_name": "​高抬腿冲刺​",
    "train_muscles": NaN
  },
  {
    "loaction": "有氧",
    "machine": "其他",
    "action_name": "​战绳波浪（Battling Ropes）​​",
    "train_muscles": NaN
  },
  {
    "loaction": "有氧",
    "machine": "其他",
    "action_name": "​划船划船​",
    "train_muscles": NaN
  },
  {
    "loaction": "有氧",
    "machine": "其他",
    "action_name": "​登山者（Mountain Climber）​​",
    "train_muscles": NaN
  },
  {
    "loaction": "有氧",
    "machine": "其他",
    "action_name": "​跳箱（Box Jump）​​",
    "train_muscles": NaN
  },
  {
    "loaction": "有氧",
    "machine": "其他",
    "action_name": "​尊巴（Zumba）​​",
    "train_muscles": NaN
  },
  {
    "loaction": "有氧",
    "machine": "其他",
    "action_name": "​拳击空击/沙袋训练​",
    "train_muscles": NaN
  },
  {
    "loaction": "有氧",
    "machine": "其他",
    "action_name": "​游泳​",
    "train_muscles": NaN
  },
  {
    "loaction": "有氧",
    "machine": "其他",
    "action_name": "​骑自行车​",
    "train_muscles": NaN
  },
  {
    "loaction": "有氧",
    "machine": "其他",
    "action_name": "​台阶训练（Step-Up）​​",
    "train_muscles": NaN
  }
];
